Wods

Jun 2nd, 2014

Category: WODs
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Murph

For time: 1 mile Run= 2 blocks + 400m run 100 Pull ups 200 Push Ups 300 Squats 1 mile Run You must start and end with the run, but you can partition the bodyweight movements as desired.

May 30th, 2014

Category: WODs
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Nate

“Nate” 20min Amrap 2 mu 4 hspu 8 kbs 32kg Nate S & C 20 min amrap 2 strict pull up (c2b) 4 def push up (plates or dbs) 8 kbs 16/24

May 27th, 2014

Category: WODs
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Tuesday EMOM

EMOMx30 Odd: 3 x 10m shuttle run Even: 15 Burpees ** 2. chest to bar pull up 7×8 unbroken, :40 rest

May 24th, 2014

Category: WODs
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Saturday

Teams of 3 One athlete works at a time: 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 32/24 100 Box Jumps, 24/20 100 Burpees 100 Pull ups

May 23rd, 2014

Category: WODs
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Friday

1. Strict Press perform 5 heavy singles 2. Weighted Pull up 5 x 3 3. 10-9-8-7-6-5-4-3-2-1 Strict Press, 43/30kg Strict C2B Pull up 4. 3 rounds NOT for time of: 30 abmat back extensions 40 Abmat Sit ups

May 22nd, 2014

Category: WODs
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Run Burpee Box Run

1. For time Block Run 30 Burpee Box Jumps, 30/24 block Run 2. C2B Progression 7 sets of 7 unbroken (if possible, otherwise 7 pull ups unbrokem) , :40 rest

May 21st, 2014

Category: WODs
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“Bode”

“Bode” 12 RFT: 5 HSPU 11 Power Snatches, 43/30kg Back Squat A. 6 sets of 2 Pause Squat, 3 full second hold at the bottom

May 19th, 2014

Category: WODs
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MONDAY REGIONALS WOD (modified)

25 minute cap 50 double unders 50 box jump overs, 24 / 18 in. 50 deadlifts, 80/50 50 wall-ball shots, 20 / 14 lb. 20 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 80/50. 50 box jump overs, 24 / 18 in. 50 double unders

Mar 20th, 2014

Category: WODs
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Thursday: OMAR!

Strength: Thruster : 3 Rep Max Find your Thruster 3 Rep Max. WOD Power OMAR For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s

Mar 19th, 2014

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Wednesday: 21-15-9

WOD Power 21-15-9 reps, for time of: Air Squat Ring Dip Kettlebell Swing, 32/16 kg WOD S&C 21-15-9 reps, for time of: Air Squat Push Up (Deficit) Kettlebell Swing (Russian), 24/16 kg

Mar 18th, 2014

Category: WODs
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Tuesday: Back Squat and Grace!

Strength: Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. increase weight by 2-5 kgs per rep from your last 5X5 WOD Power: Grace For time: 30 Clean & Jerks, 135/95 lbs WOD S+C scale weight as required

Mar 13th, 2014

Category: WODs
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Thursday: Nancy

WOD Power 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs WOD S+C, scale weight as needed

Mar 11th, 2014

Category: WODs
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Tuesday: Ring Dips, Muscle ups & NATE

SKILL: Review ring dip or muscle up for advanced athletes (review hip drive drill) WOD Power NATE, 20 min AMRAP 2 muscle up 4 HSPU 8 KBS (32/24) WOD S+C: 20min AMRAP 4 pull ups + 4 dips 8 push ups 8 Russian (16/24)

Mar 10th, 2014

Category: WODs
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Monday: AMRAP

STRENGTH: Push jerk to max 3 WOD Power: 10 min AMRAP 3 power clean 3 S2O 3 back squat 10 x back rack static lunge 200m run 40/60kg WOD S+C: 20/30kg